First thing I would check would be your form, if you have no problem doing squats or deadlifts, then I don't see why barbell rows are giving you a problem, unless there is a form problem. However as an alternative to a barbell row, I would do the bentover dumbbell row. There you focus on each side separately, so it does not put such a huge stress on the back and you are more supported with having your legs and one arm on the bench, so its easier to do a set with good form.

I do them with an EZ bar and underhand grip, like the guy in this video. Learned to do them this way from the Beachbody Bodybeast program. Seems to work, and I've never had lower-back problems as long as I'm careful to keep my back arched, not rounded:

T bar rows and cable rows are great movements and beat barbell rows in my experience. I tend to agree with Poliquin who says that in the barbell row, there's too much neuromuscular effort that has to be used on holding position to allow the upper back to fire properly.

Wrong posture during exercise creates an extra pressure on your spine and back; thus it causes unwanted back pain. If you feel serious back pain, you should contact the doctor and do MRI. MRI report will clearly identify the actual problem. Few things can relieve your back pain such as using a good mattress, proper sleeping, and sitting posture, avoid carrying overweight etc.

(05-07-2012 10:09 PM)Mr.GM Wrote: I'm able to do squats and deadlifts in a relatively safe and proper form , but for some reason I struggle to do barbell rows without feeling lower back pain after.

There is a good alternative to it in strenght training ? Anyone with the same issue?

the rows are the last exercise in the routine , (after squat and bench) on day b

The back extender muscles seem to be the problem here. I'd add some bridging to my routine. Take it from a guy who had a couple of spinal disks replaced back in the day: nothing like bridging to strenghten the back extenders.

Make sure you start with the easiest kind of bridge if you are experiencing pain, and mix it with some Janda sit-ups and Full Contact Twists for a sweet core routine.

Old thread, but here we go...I used to lay down on the ground face up and adjust my gymnast rings so I could barely grab them. I would then put my heels up on a small box (6-8”) so my body would be as level as possible for as much of the range as possible. I did a lot of high rep stuff, but would use a weighted vest or just put plates on my chest when I started to increase.

I find weighted pull-ups are the best. As Ripatoe says, save you back for deadlifts. Heavy barbell rows blast the back so much, I would just do them lighter (still heavy) and always stay a few reps short of failure.